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The IoS delivers the ASA’s courses and is a member organisation. Whether you are a teacher, coach, employer or club you will find everything you need to know about qualifications or educating your workforce.

Swimming.org

When to eat to Shape Up and Tone

Improving your figure does not necessarily mean eating less food. Confused? Don’t worry, read on for our nutrition tips and all will become clear.

Improving your figure does not necessarily mean eating less food. The important thing is ensure you refuel at the right times of day.

Your body starts to use your fat stores for energy when you don’t have any available carbohydrate in your system. Maximum fat loss will occur during workouts performed pre-breakfast when your body hasn’t had any recent carbohydrate intake to utilise for energy and your fat stores will be the only option.

If you have no time to swim in the morning, try to develop a habit of not eating for two hours before you get in the pool – this way your body will burn off the remaining carbohydrates whilst releasing free fatty acids and will then still utilise a portion of your fat stores for energy rather than energy from food you may have previously eaten.

If you’re training during the day, try to eat a meal of about 350-400 calories between two to three hours beforehand. Protein-rich foods are recommended along with more fibrous forms of carbohydrate, such as fresh green vegetables or salad items. A good example of this meal might be 100g of chicken or fish with cauliflower and broccoli or a green salad.

Elite athletes will keep their blood sugar level as constant as possible by snacking regularly (and healthily) during the day. Only do this if you cut down the size of your main meals – it’s not an excuse to eat more during the day and then continue to eat large high calorie meals in one sitting.

Always refuel within 30 minutes of training and preferably within 15 minutes. Your body needs the nutrients to repair muscles and energy. Make sure you’re refuelling with the ‘right’ foods though – something low in fat but high in carbohydrates and protein, such as a protein shake with a banana blended in.

Don’t overeat in the evening! Try to steer clear of any starchy and simple carbohydrates after 7pm – as this will not only create a greater capacity for fat storage, it can also affect your sleep patterns and leave you feeling sluggish and uncomfortable the next morning.

If you can’t live without an evening snack, opt for something high in protein like a glass of milk or a small protein shake where the absorption rate is slower and will be synthesised while you sleep.

The IoS delivers the ASA’s courses and is a member organisation. Whether you are a teacher, coach, employer or club you will find everything you need to know about qualifications or educating your workforce.